Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Cream of Wheat is a classic hot breakfast cereal made from farina, a finely milled wheat product, that cooks into a smooth, creamy porridge with a mild, slightly nutty flavor. Its velvety texture is its hallmark, offering a comforting, blank canvas for sweet or savory toppings. Nutritionally, it's a high-carbohydrate, low-fat food that provides a quick source of energy and some iron.
Calorie split: 13% protein · 83% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredibly smooth, comforting texture and its role as a nostalgic, warm breakfast staple. Its mild flavor makes it a perfect blank canvas, easily customized with everything from brown sugar and berries to butter and pepper.
⚠️ Watch-outs & how to enjoy it better
Its high-carb, low-fiber profile can lead to rapid blood-sugar spikes, making it less ideal for those managing diabetes without careful pairing. It's also a common allergen (wheat/gluten) and can be bland on its own, requiring added flavors or toppings to be satisfying. To counteract blood-sugar impact, pair it with a source of protein (like nuts or yogurt) and healthy fat (like nut butter or seeds) to slow digestion.
Key benefits
- Quick-cooking (2.5 minutes) for a fast hot meal.
- Good source of iron, often enriched in fortified versions.
- Low in fat and sugar, making it a lean base for meals.
- Provides a quick, easily digestible energy source.
- Versatile base for both sweet and savory preparations.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cream of Wheat was first produced in 1893 by the Pearl Milling Company in Grand Forks, North Dakota, and its iconic logo featuring a chef, known as 'Rastus,' has been a subject of cultural discussion for decades.
Full nutrition (USDA data · scales with serving)
| Water | 11.6 g |
| Energy | 355 kcal |
| Energy | 1484 kj |
| Protein | 11.6 g |
| Total lipid (fat) | 1.4 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 71.8 g |
| Fiber, total dietary | 4.4 g |
| Total Sugars | 0.47 g |
| Sucrose | 0.39 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.07 g |
| Galactose | 0.00 g |
| Calcium, Ca | 882 mg |
| Iron, Fe | 32.0 mg |
| Magnesium, Mg | 46.0 mg |
| Phosphorus, P | 398 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 328 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 1.4 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.76 mg |
| Riboflavin | 0.42 mg |
| Niacin | 8.5 mg |
| Pantothenic acid | 0.62 mg |
| Vitamin B-6 | 0.09 mg |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Tocopherol, beta | 0.11 mg |
| Tocopherol, gamma | 1.1 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.10 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.25 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.03 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.17 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.16 g |
| MUFA 18:1 c | 0.16 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:2 n-6 c,c | 0.59 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.24 g |
| Isoleucine | 0.41 g |
| Leucine | 0.83 g |
| Lysine | 0.27 g |
| Methionine | 0.19 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.56 g |
| Tyrosine | 0.18 g |
| Valine | 0.51 g |
| Arginine | 0.48 g |
| Histidine | 0.26 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.54 g |
| Glutamic acid | 4.1 g |
| Glycine | 0.47 g |
| Proline | 1.9 g |
| Serine | 0.65 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between Cream of Wheat and grits?
Cream of Wheat is made from finely milled wheat (farina), while grits are made from ground corn. Cream of Wheat has a smoother, creamier texture, whereas grits are typically coarser and have a distinct corn flavor.
Is Cream of Wheat gluten-free?
No, traditional Cream of Wheat is made from wheat and contains gluten. However, some brands offer gluten-free versions made from alternative grains like rice or corn.
How can I make Cream of Wheat less bland?
Enhance its flavor by cooking it in milk instead of water, adding a pinch of salt, or stirring in toppings like fresh fruit, nuts, seeds, cinnamon, or a drizzle of maple syrup. For a savory twist, try adding cheese, herbs, or a poached egg.
Is Cream of Wheat a good source of protein?
It contains a moderate amount of protein (about 11.6g per 100g dry), but it's not a complete protein. Pairing it with milk, nuts, or seeds can help create a more balanced meal.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.55 kcal/g · 13% calories from protein · 4.4 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.